Taco or Tostada with Chicken, Cheese, Lettuce, Tomato and Salsa (1 Taco Or Tostada)

Swap the tortilla or tostada shell for large lettuce leaves, or use a lower-carbohydrate wrap made primarily from fiber-rich ingredients.

Keep the chicken portion generous and choose grilled chicken; add avocado for more fat and fiber to slow absorption.

Add a serving of black beans or pinto beans, and reduce or skip rice, chips, and other refined-starch sides.

Use extra lettuce, tomato, salsa, cabbage, and non-starchy vegetables; choose salsa without added sugar.

Limit the amount of shell to one small portion and avoid pairing the meal with sweetened drinks; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if appropriate for you.